Sleep is critical to our healing and overall well-being. In this article, I have outlined some basic sleep hygiene tips and helpful tips to shut off your mind and go right to sleep.
In addition to growth, growth hormone has other functions including healing our bodies. Our growth hormone levels rise at night to stimulate cellular reproduction and regeneration. Babies and teenagers need so much sleep because they are going through a period of tremendous development. Sleep is essential to make sure growth hormone levels rise. As we age, this hormone naturally decreases. While we sleep our bones remodel. This means that any thin parts are thickened, and damaged parts are repaired. Consequently, sleep is very important for bone strength and health. While we are sleeping our liver detoxifies hormones, medication, supplements and other toxins produced by our body. This happens between 1:00am to 3:00am. If you find yourself waking between these hours, it may be time for a liver supportive cleanse.
Our bodies need to be in optimal balance of yin and yang in the body to allow for adequate and restorative sleep. Our society tends to be fast paced and dominated by “yang activities”. We need to ensure we balance this with an appropriate number of “yin” activities. Yin activities include gentle stretching, sea salt baths, yoga, meditation, sleep, and various other quiet activities such as walking in the forest, listening to quiet music, enjoying a cup of herbal tea on your patio, journaling, etc.
The following are some tips to help ensure a better night’s sleep:
1. Get on a regular schedule. Like it or not, going to sleep and waking at the same time each day creates a rhythm for your body.
2. Shut off screens at least 1 hour before bed. The light emitted from screens can disrupt brain activity and alter sleep hormone production.
3. Get natural sunlight. A minimum of 20 minutes of sunshine daily in the morning helps trigger your brain to release chemicals that regulate sleep.
4. Put the devices far away. The electromagnetic frequencies that smart phones and other devices emit can affect sleep.
5. Clear your mind. Meditating and deep breathing helps relax the body and clear the mind.
6. Turn down the lights. In the evening time, dim the lights to encourage natural melatonin production. Try to encourage children to not need night lights for sleeping.
7. Don’t look at your clock! Looking at what time it is further stresses your inability to fall asleep. We have all looked at the clock and thought “Oh no! It is 3 am and I have not fallen back to sleep. My alarm is going to be ringing at 6 am.”
8. Keep your bedroom for sleep and intimacy only.
9. Listen to relaxing music before bed.
*Disclaimer: *
_The information provided in this newsletter is intended solely for informational and educational purposes and is not a substitute for medical advice provided by a healthcare professional. The information cannot be used for the purpose of diagnosing or treating any disease or health concern. You must always speak with your healthcare provider before starting any new approach to managing your health, including vitamins and minerals, exercise and other therapeutic modalities. _
Alene Falomo, ND
